Easy Broccoli and Tuna Frittata

Introduction

There’s something magical about transforming simple ingredients into a satisfying meal in minutes. This Broccoli and Tuna Frittata is exactly that kind of culinary miracle – quick, nutritious, and incredibly versatile. With tender broccoli florets, protein-packed tuna, and melty mozzarella cheese bound together by eggs, this dish creates a perfect balance of flavors and textures. Whether you’re looking for a quick breakfast, light lunch, or easy dinner, this frittata delivers impressive results with minimal effort. Let’s dive into this deliciously simple recipe that might just become your new weekday staple!

Ingredients

• 250g (9oz) fresh broccoli florets
• 3 large eggs
• 1 can (140g/5oz) tuna in water, drained
• 40g (1.4oz) mozzarella cheese, grated
• 1 tablespoon vegetable oil
• 1 tablespoon butter
• Salt, to taste
• Freshly ground black pepper, to taste
• Water for boiling broccoli

Instructions

1. Prepare the broccoli: Cut the broccoli into small, bite-sized florets. Fill a medium pot with water, add a pinch of salt, and bring to a boil.
2. Cook the broccoli: Add the broccoli florets to the boiling water and cook for 3 minutes until just tender but still bright green. Immediately drain and rinse under cold water to stop the cooking process.
3. Dry the broccoli: Allow the broccoli to cool completely and thoroughly pat dry with paper towels to remove excess moisture. This is important for achieving the right texture in your frittata.
4. Prepare the egg mixture: In a medium bowl, crack the 3 eggs and beat them thoroughly. Season with salt and freshly ground black pepper.
5. Add the fillings: Drain the can of tuna very well and flake it into the egg mixture. Add the grated mozzarella cheese and the cooled, dried broccoli florets. Stir everything together until well combined.
6. Prepare the pan: Heat a non-stick skillet (approximately 8-9 inches/20-23cm in diameter) over medium heat. Add the vegetable oil and butter.
7. Cook the frittata: Once the butter has melted, pour the egg mixture into the pan, distributing it evenly. Cover with a lid and cook for 3-5 minutes on medium-low heat until the bottom is golden brown and the edges begin to set.
8. Flip the frittata: Using a large plate or a flat lid, carefully flip the frittata over and return it to the pan. Cook for an additional 2 minutes until the other side is golden brown and the frittata is cooked through.
9. Serve: Remove from the heat, slice into wedges, and serve warm.

Nutritional Information and Timing

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2-3

Nutritional Information (per serving, based on 3 servings):

• Calories: 250
• Protein: 22g
• Carbohydrates: 5g
• Fat: 16g
• Fiber: 2g
• Sodium: 350mg (varies based on tuna and salt added)

Cooking Tips and Tricks

1. Thoroughly dry your broccoli: Excess moisture can make your frittata soggy, so take the time to properly dry the broccoli after blanching.
2. Don’t overcook the broccoli: The florets should be just tender but still have some bite to them when you add them to the egg mixture.
3. Use a non-stick pan: This makes flipping the frittata much easier and reduces the risk of it sticking to the bottom.
4. Medium-low heat is key: Cooking the frittata too quickly will burn the bottom while leaving the inside undercooked. Patience pays off!
5. Perfect your flip: If you’re nervous about flipping, you can finish cooking the frittata under the broiler for 2-3 minutes instead of flipping it.
6. Rest before cutting: Let the frittata rest for a minute before slicing to allow it to set properly.

Variations and Substitutions

Change Up Your Protein

• Substitute the tuna with 150g (5.3oz) of cooked, shredded chicken
• Use 150g (5.3oz) of smoked salmon for a different flavor profile
• Replace tuna with 100g (3.5oz) of diced ham or bacon (pre-cooked)
• Go vegetarian by omitting the tuna and adding an extra 50g (1.8oz) of cheese

Different Cheese Options

• Replace mozzarella with grated cheddar for a stronger flavor
• Try crumbled feta or goat cheese for a tangy twist
• Parmesan adds a sharp, nutty dimension
• Swiss cheese melts beautifully and pairs well with broccoli

Vegetable Variations

• Add 1/2 diced red bell pepper for color and sweetness
• Mix in 50g (1.8oz) of baby spinach leaves
• Include 1/4 cup of chopped sun-dried tomatoes
• Substitute half the broccoli with cauliflower florets

Flavor Enhancers

• Add 1 teaspoon of dried herbs like thyme, oregano, or Italian seasoning
• Include 1 minced garlic clove with the egg mixture
• Sprinkle 1/4 teaspoon of red pepper flakes for some heat
• Add 1 tablespoon of chopped fresh herbs before serving (parsley, basil, chives)

Common FAQs

Can I make this frittata ahead of time?

Yes! This frittata can be made up to 2 days in advance and stored in the refrigerator. It’s delicious served cold or reheated gently in the microwave or oven.

Why is my frittata soggy?

The most common culprit is excess moisture in the broccoli. Make sure to thoroughly drain and dry the broccoli before adding it to the egg mixture. Also, ensure your pan is hot enough before adding the egg mixture.

Can I bake this in the oven instead of cooking it on the stovetop?

Absolutely! Pour the mixture into an oven-safe dish and bake at 180°C (350°F) for about 20-25 minutes until set and lightly golden on top.

Is there a way to make this recipe dairy-free?

Yes, simply omit the cheese and use a dairy-free butter alternative or additional oil for frying. You can add nutritional yeast for a cheesy flavor without the dairy.

Can I freeze leftover frittata?

Yes, you can freeze individual portions for up to 3 months. Wrap tightly in plastic wrap and then in foil. Thaw in the refrigerator overnight and reheat gently in the microwave or oven.

Storage and Make-Ahead Tips

• Refrigeration: Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
• Freezing: Cut the frittata into individual portions, wrap each piece in plastic wrap and then in foil or place in freezer bags. Freeze for up to 3 months.
• Make-Ahead Components: You can pre-cook the broccoli up to 2 days in advance and store it in the refrigerator. The entire frittata can be assembled and cooked a day ahead, then reheated when needed.
• Reheating: For best results, reheat refrigerated frittata in a 160°C (325°F) oven for about 10 minutes or until warmed through. Microwave on 50% power for 1-2 minutes to prevent the eggs from becoming rubbery.
• Meal Prep: Make this frittata on Sunday and enjoy portions throughout the week for quick breakfasts or lunches. Pair with a simple salad for a complete meal.

This brilliantly simple broccoli and tuna frittata proves that delicious, nutritious meals don’t have to be complicated or time-consuming. With its perfect balance of protein, vegetables, and flavor, it’s sure to become a regular in your meal rotation!